TRAVEL WITH AGNESS

GROWING UP

Growing up I had some friends who were cheerleaders for the sports teams at school. They could jump, somersault, cartwheel, flip and do all things cheerleader. I was more a tennis, badminton, ping pong person. The other part of cheerleading they did well was to vocally support the team they cheered for. According to Dictionary.com cheerleading “the enthusiastic and vocal support of someone or something.”

As day as I was washing dishes lost in thought, I realized the value of cheerleading. Yes cheerleading. Think about it. Cheerleaders who cheer and support a sports team do so regardless of the score. Think about the variety of cheers like “go team” “we can do it” “S-U-C-C-E-S-S that’s the way we spell success.” Cheerleaders also get the crowd involved in cheering on the team. They facilitate getting the energy of more people to support a team to do its best.

“One of the greatest gifts a person can give another is support.” Unknown

As I reflected upon my life I realized that along the way I have had a variety of individuals cheerleading me on. Being vocal with their words and taking action in the belief in me. Sometimes this was due to a personal struggle I was working through. Other times it was to show their support for a new challenge I was going after or a something cool that had come my way. Their words helped me. Their actions made a difference in my belief in myself.

The thing about cheerleading others is just like the cheerleaders who support sports teams, it occurs for all things positive and all things difficult to deal with. Cheerleaders cheer regardless of the weather conditions, that their team is losing, or that things are going well.

BY JUDI SWANSON

Maine football season had one cheerleader. Her name is Katie Berthiaume. When there was no one else to join her what did the incredible Katie do? She cheered by herself. Katie said “I love the sport, I’ve always loved it and it’s my senior year. I didn’t want to give up on my school or myself, so I decided to keep on going.” Katie made a decision to do something she loved to do and to support her school as a cheer squad of one.

An article in Lifehack written by Kyle Robbins states “But helping others isn’t limited to these grand gestures or times of tribulation. Helping others can be done each and every day. And contrary to what you may have heard, helpings others doesn’t always have to be a selfless act. It’s important to understand that helping others can actually help you yourself. No matter what the motivation, getting out and helping others is the key.”

I have had moments where I did not celebrate the success and joys of others. My own insecurities and fears were gremlins in my spirit and soul that I let hold me back from being joyous for the positivity of another person. I never felt good about not celebrating the achievement of someone else. It felt dark and gloomy. Once I realized that regardless of what my inner gremlin voice was saying I would use the sunshine of celebration in my support of another person for all the good things coming their way the gremlin voice got quieter and quieter. In case you were not aware the main weakness of a Gremlin is “exposure to direct sunlight.” (Imbd.com) The powerful hold that inner gremlin had on me lessened as I became more supportive for others. My internal sunshine for others squashed it. Even in times I was not feeling the joy I became the joy for someone else. Doing so it felt right and good. It is a powerful, freeing moment when you realize you can change the internal dialogue in your head. You have the power to defeat your Gremlin. When we cheerlead for others we share the belief in betterment for another human being. Even when the chips are down and life it hard we can give hope and encouragement to others. When we cheer for others we share the belief in betterment for ourselves.

Tracee Ellis Rose said “I cheer for people…I was raised to believe there’s enough sun for everybody.”

An article in verywell mind states social support is a factor that minimizes the effects on stress. “Not only does social support help people feel less stressed, but it can improve your health and decrease your mortality risk.” When we cheerlead and support one another it is good for our health. All of that support we give to others we need to give to ourselves too. Especially when the chips are down, especially when we feel unworthy, especially when we have accomplished something super cool.

When you cheer for someone else it’s good for them and it’s good for you. When you cheer for you it’s good for you and it’s good for others. Positivity, encouragement, and support can make you a happier person. Happier people make the world a happier place.

So get your cheer on. If you are a squad of one, like Katie Berthiaume go for it. When Katie was standing out there cheering away with all of her motivational cheers she was so compelling that the school’s band joined her. Applause has a “social contagion” so when you highlight others chances are others will join you. By celebrating your personal accomplishments it can inspire and motivate others to pursue some of their heart’s desires. What you do and who you are matters. Thank you for being you. Thank you for bringing your awesome to the world.

THE HAPPINESS LAB

One my favorite podcasts is called “The Happiness Lab” with Dr. Laurie Santos. It is one of those podcasts where time melts as you listen along. I always get tidbits of useful information that I can apply somewhere in my life. One of the more recent episodes I listened to was “Lao Tzu”. The guest speaker, Solala Towler, talked about the lessons of the Chinese speaker Lao Tzu. One of the parts that resonated with me was to be like water.

“A river cuts through rock, not because of it’s power, but because of it’s persistence.” Jim Watkins

Yep water.

When you are like water you keep all the main parts that make you, well you, yet regardless of being frozen, boiled, used to make something, used to clean something you are water.

When you are like water you keep flowing cause you have your flow on. The gorgeous Grand Canyon was formed because the Colorado River flowed through rock, for a super long time, and made the Grand Canyon. Water keeps flowing when it’s flowing. Have you ever been in a swimming pool with other people and kept circling around and around until there was this incredibly strong current? That is what water can do. Water does not use its water energy to fight the challenges coming. It keeps flowing and goes over, around, or chisels is way through, to continue upon its path. Water is like you cannot stop me hurdles because I am coming through. I am water!

BY JUDI SWANSON

it’s calm, everything becomes clear.” Prasad Mahes

Water keeps it’s hydrogen and oxygen properties regardless of being in a cup, bowl, bottle or anything. H2O is always H2O. Even when unexpected things come at water, some of them pretty intense, the core of water is always there.

So as I listened to this episode, well quite a few times, I reflected upon my life. My ups and downs. Times where the stormy seas of life was tossing me all over the place. Times when I used the majority of my energy to fight whatever storm was going on. While hindsight is 20 – 20, I wonder what would have happened if I had not used so much energy to fight and instead decided to climb aboard my drift chaise chair while I floated along, still moving forward, while the turbulent seas were crashing around me.

I have some people in my life who fight well, pretty much everything, even the good. When positives come their way they are on guard, holding their breath, waiting for the other shoe to drop. For some their personal history plays a role in how they receive life. It can be difficult to accept positives when you have experienced many crappy moments. Yet sometimes you need to take a risk. Surrender the best you can to embrace life using your precious energy to have faith and trust in yourself. That no matter what comes your way, who you are and how you engage in the world, will help you navigate those still moments and any turbulence in your life. Water can chisel and change things. Water keeps coming no matter how you try to stop or block it. Water can be calm, gentle, can cleanse and hydrate, and throw you around.

In listening to this podcast and taking from it pieces of information to apply to my life moving forward I am going to be more like water. I am going to keep in mind that no matter what is going on in life that I am me and I can adapt to any situation while remaining myself. When turbulent seas come my way I am going to not use so much energy to stop them as I cannot stop it. What I can do is use my energy to see how I can go over, around , or continue to cut through the challenge at hand.

“We ourselves feel that what we are doing is just a drop in the ocean. But the ocean would be less because of the missing drop.” Mother Theresa

Most amazing person ponder the ways in which you move through life. Are there times you use all of your energy to fight your stormy seas or perhaps the calm ones? Could you put hope and faith in yourself that whatever comes your way you can, and will figure it out? That you will use your powerful water ways to go over, around, or chisel through any obstacles in your path? This might involve taking a step, getting just your feet wet for starters. That’s okay as we all need to begin somewhere. You matter and how you do you matters. You are the only you there is in this world. May your water ways be with you.

“There is a hidden message in a waterfall. It says if you are flexible falling will not hurt you.” Mehmet Murat Ildan

HIP PAIN

BY BETH PARRY

Your hip flexors play an essential role in your daily function. Some say your hip flexor muscles are the “seat of the soul.” I am not sure I would go that far, but I will tell you that having an imbalance in your hip flexor can lead to many low back and hip dysfunctions including, bursitis, arthritis, tendonitis, and all of the “itis” issues. These issues can be frustrating and debilitating. Most hip pain goes undiagnosed and untreated. We tend to “push through” until we can no longer. Unfortunately, “pushing-through” only leads to significant postural imbalances and chronic pain/weakness. The hip flexors’ primary role is bending and rotating at the trunk.

The hip flexor is a combination of 3 muscles. As a unit, they are called the iliopsoas (a combination of the illiacus, Psoas (silent P) major, and minor muscles). The iliopsoas connects your low back (lumbar spine) to your femur via your pelvis. This makes your hip flexors an essential muscle in stabilizing the back. When the iliopsoas is tight or weak, we have chronic muscle imbalances and pain in the back, hip, and groin. So how do you know if it is your hip flexor is the culprit of your pain?

“Snappy” hips? Lateral knee pain? Achy low back? Groin pain? Bowel Problems? Hamstring strain? SI joint dysfunction? If you answered Yes, to any of these questions...read on! There is one leading primary cause of weakened or tight hip flexors... Sitting. In today’s world, we are sitting more than ever. We spend long days at our computers, watching TV, and driving. Sitting for long durations will create postural imbalances, such as shortened hamstrings, shortened hip flexors, and weak glutes. This can be a “pain in the butt,” no pun intended. The good news is that with some consistent stretching and strengthening, this is a very treatable

condition. Let’s start by seeing if your iliopsoas weakness or tightness is the culprit for your hip or back discomfort.

Is your Hip flexor too tight?

1. Start by lying down on the edge of your bed. Pull your right knee toward your chest. Make sure your pelvis stays neutral.

2. Let your Left leg hang over the end of the bed while you squeeze your Right knee tight to your chest. 3. If the back of your Left leg is hovering the bed and not in contact, then your iliopsoas muscles are too tight and short

4. Repeat with the other side

Is your hip flexor weak?

1. Place your right foot on a chair or an elevated surface. Be sure that your knee is at least waist level. **safety first, be sure to hold on to a wall or surface for balance

2. Now lift it off the chair up toward your chest.

3. Can you lift your leg without difficulties? Now try it on the other side.

Your treatment for your discomfort will vary based on hip tightness or hip weakness. We need to lengthen your hip flexor if it feels tight and strengthens your hip flexor if it is weak. If your hip flexor is tight, here are some great ways to improve mobility, decrease tightness, and avoid hip flexor injury.

1. Move more. Get up frequently from your desk and move. You can purchase a standing desk for work. If you are driving for long durations, make sure to get out of the car and move every hour. Just be sure that you are moving regularly.

2. Dynamic warm-up before exercise. The purpose of the dynamic warm-up is to increase blood flow to the areas